Main – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic
+
5 Min @ 65%
5 Scap Push Ups
5 Scorpions
5 Primal Pass Throughs
5 Squat Jumps
Gymnastics
Muscle-ups
Tech Work
*Low ring transition work*
Weightlifting
Hang Power Clean (1RM or Heavy Single)
10 Mins to Find #
Metcon
Metcon (Time)
3 RFT:
10 Thrusters (95/65)
10 Bar Facing Burpees
RX+
21-15-9
Thrusters (95/65)
Burpee over Bars
Mobility
T Spine Foam Roll
+
Anterior Shoulder Lax Ball Smash